Can someone outline a daily routine of eating that I can go through dietwise to get muscular?

Question

Like what should I eat plenty of and not so plenty of? I want to get stronger and muscular:

I do about 200 weightlifts a day (10 pounds on each hand) and 200 crunchies.

I am seeing a difference but I would like a (at least a mild) 6 pack in 5 months...

Answer 1

Antra is right, protein is the key to gaining mass. You also need to eat really high calorie foods after your workouts, peanut butter is a good bodybuilding food.

Whatever source of protein you use,it's important to put some
in your body immediately after you workout in order to get the maximum benefits of the nutrition and the exercise. Your body syntheses protein much better and faster right after a workout.

You can get flavored (chocolate, vanilla, strawberry, etc) 100% whey protein supplement from Walmart or Kmart that you mix with milk. If you drink chocolate milk it's pretty easy to drink. A gallon jug of powder costs about $10 and makes about 30 servings. Whey is really good because it contains a lot of the branched chain amino acids that the body needs to build and maintain lean muscle tissue.

10 pounds over the shoulder, like curls, only you start from your arm in a straight up position, then curl your arm back till the weight touches your shoulder blade, (a lot harder than it sounds) is great for increasing upper body mass and strength. Also straight arm "wing lifts" are good for a 10 pound workout.

You also need to gradually increase the amount of weight you are using and use different lifting techniques so you're not working the same muscles over and over and neglecting others.


Good luck and don't try to over do it too soon!!!

Answer 2

First talk with your doctor!!!! Then drink LOTs of water. LEAN meat, it is best to limit your fat but some is required. Very little fat like 0 (zero). Means no mayonaise, avoid dressings. Use Vinegar and Olive oil when needed. Eat moderately sized meals that contain protein and carbs. Avoid white foods such as: Flour, Sugar and rice. Eat Whole grain only. Limit intake of caffiene. Learn to love nuts and get your sugar from fruits.
Remember to increase your workout routinely. If you are doing 200 reps with 10 pounds. Move it up to 12-15 pounds. If you're doing more than 25 reps it's time to increase the weight.

Answer 3

It varies, depending on when I have classes and when I must wash my hair. Mornings: 1. Brush teeth 2. Use restroom 3. Drink tea 4. If I don't have an early class or didn't shower the night before, I shower. In the shower I: -Wash and condition my hair every other day. Otherwise, I clip it up and put a cap over it -Wash face with Biore cleanser -Soap up a bath pouf using body wash and wash my body -Rinse off -Dry myself, and blow dry after leaving my hair in a towel 5. If I don't shower in the morning, I cleanse my face and continue my routine as usual: 6. Use Clean & Clear toner 7. Moisturize with my moisturizer/sunscreen combo 8. Get dressed 9. Eat breakfast or take it with me In the evenings: 1. If I must shower, I shower, following the same routine as I do in the mornings 2. Tone my face and then use my night cream 3. Lotion up my body 4. Drink water 5. Laze around and do my homework 6. Blowdry hair if needed 7. Brush teeth 8. Sleep

Answer 4

If you are trying to gain muscle mass(which it sounds like), you need to up your calorie intake. about 21 calories per pound of bodyweight is the best. spread that out to 6-8 meals a day each consisting of roughly about 500-600 calories each. Eat lots of carbs, low glycimic ones, like in whole wheat bread and oatmeal throughout the day. save the highly glycimic ones(like foods with lots of sugar) for pre and post workout.

Also you need to increase your protein intake to about 1.5 grams per pound of bodyweight. Yes I know it's a lot. You should get this from mostly white meat, such as chicken, and turkey. Oh yeah, and fish and eggs too!

Don't neglect fat though. you need some healthy fat to gain muscle. Like from nuts and eggs.

watch out for overtraining! training the same muscle every day can prevent muscle growth. Remember, your muscles are not growing at the gym, they grow while you rest. Check out the website below for a few sample meals.

Answer 5

Eat lots of protein to build up muscle, like chicken and white meats, beans and fish, nuts and seeds too, this should keep your energy and strengh up